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Fat Burning Exercises

Fat Burning Exercises

  • It is a highly cardio and strength exercise.
  • Burn maximum calories in minimal time with in 30 mintus.
  • This exercise compromises of a short work period, followed by a short rest period.
  • It help to burn maximum calories in a short time by mixing cardio and strength exercise.

High Knee Fast Arms :

  • Stand in place with feet hip – width aparat.
  • Keep right knee toward to chest and quickly place it back on the ground. Follow immediately by driving left knee toward to chest.
  • Continue to alternate knees as quickly as can, pumping arms promptly.
  • Do it for 20 seconds and rest for 10 seconds.
  • Repeat the same for 10 intervals.

Run On Treadmill :

  • Start running on a treadmill at a very high speed ( aim for 14 speed ).
  • After 30 seconds, hold the handles of the treadmill and jump out and stand on the side of the treadmill.
  • Rest for 15 seconds and start running for 30 seconds on the treadmill, repeat. Do 10 intervals.

Burpees With Modified Push-Ups :

  • Begin by lowering your chest and stomach touching the floor to do a modified pus up.
  • Place both hands next to chest and push forcefully by taking support of the ground as though are in a push-up-position.
  • Pull both the knees close to the chest.
  • Jump up extending arms over the head and come back to the original sitting position.
  • Kick both the legs back and lie down flat on the floor. Repeat the same immediately.
  • Do 20 seconds immediately and rest for 10 seconds. Continue for 10 intervals.

Ball Catch and Throw

  • Stand two meters from a wall with the feet shoulder width apart holding a ball with both hands at the chest level.
  • Sqnat and stand up as vigorously throw the ball on to the wall with both hands. When the ball bounces back, catch and immediately return to the squatting position.
  • Immediately throw the ball against the wall from the squatting position and repeat.
  • Continue for 30 seconds and rest for 15 seconds.
  • Repeat the same for 20 intervals.

Benefits :

  • Burns five times more fat than other exercises.
  • Burns around 100 calories more every day because of an increase in BMR.
  • This training increases the testosterone level that helps to increase the strength and muscle size.
  • It increase the aerobic and anaerobic capacity.
  • This exercise twitches muscle fibre. Fast twitch muscle fibres burns more calories while doing workout and burn more calories for recovery.


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